Wednesday, December 3, 2014

I’ve been volunteering with my local high school mountain bike team for the past 2 months. Each week, I teach a hard, 90-minute, power-based indoor training session. Most of the kids are super-focused. A couple are a bit distracted. But all in all, we have a lot of fun together.

I like kids. I don’t have them and I’ve never wanted them. But I like them. They’re real. They’re honest. They don’t play games. They want to please you. And they love seeing results.

Las night, a new girl joined the team. She’s the daughter of the head coach’s co-worker and I was told in advance that she’s never participated in sports, doesn’t really exercise, and suffers from depression. She was a trooper and jumped right in. It was really challenging for her, but she stuck it out and completed the workout.

After training, we all discussed upcoming events and all the boys (yes, we have all boys on the team, except one other new girl who wasn’t there tonight) introduced themselves and they all chatted and laughed together.

As we were leaving, she lingered a bit and then ran up and hugged me harder than I’ve ever been hugged. I thought she might cry. She told me that she had so much fun and had never felt the way she felt during and after the workout. I’m sure she didn’t know it, but she was experiencing that endorphin high that we all love.

I’m sure you’ve read articles that extoll the mental health benefits of exercise. Physical activity will improve your mood, your memory, and your cognitive function. As we age, it keeps us young. For the young, it can keep them focused and combat the symptoms of ADHD. For me, it relieves anxiety and depression. It calms me when I’m wired and lifts me up when I’m down.

It doesn’t take much exercise to yield benefits. 30 minutes a day will improve your life. The key is to make time for yourself on a consistent basis. And who knows, you might feel like hugging someone, too!

Monday, December 1, 2014

Today is the 26th World AIDS Day. This morning I participated in a WAD ride sponsored by Positive Pedalers, an international cycling club that focuses on erasing stigma of HIV/AIDS by being a positive presence in that community (and to those outside that community). The ride was followed by a ceremony at the National AIDS Memorial Grove in Golden Gate Park.

2014 World AIDS Day Ride in San Francisco

I was a young adult in the 1980s. I worked in theatre during these years, a community especially hard hit in the early years of HIV and AIDS. I distinctly remember my first friend who shared his positive HIV/AIDS status with me. His name was Wayne, he bore a striking resemblance to David Bowie, and I had a terrible crush on him. I haven’t thought about Wayne in many years. As I feared, a quick google search yields no results.

Wayne and I worked together on a children’s theatre tour in the Washington, DC metro area. For 10 months, the two of us, along with three other actors, toured schools 5 days a week. We travelled together, performing at two schools each day, in a van packed tightly with costumes, sets, and sound equipment. The five of us became very close.

One day, sitting in a Burger King on lunch break, Wayne told us he had tested positive. I remember thinking it was a death sentence. I cried openly. So did everyone else. I held him close. I wondered, since we weren’t very educated about transmission in those early days, if I could contract HIV because I had shared sodas and cigarettes with him. But mostly, I was devastated. I mourned, because he was symptomatic and I knew he would die.

Over the years, I’ve had countless friends and colleagues who were HIV positive. I’ve known countless others who have died of AIDS. It’s been a part of my entire adult life.

More than a decade later, in 1998, I moved to the San Francisco area. Wanting to find a volunteer opportunity, I registered to participate in the California AIDS Ride, a 7-day, 600-mile bicycle ride that raised funds and awareness for the San Francisco AIDS Foundation. When I registered, I did so because I wanted to improve my health and I wanted to feel a part of my community. But, like many participants, as I trained and then completed the ride, it became more about HIV/AIDS than about me and my goals. And what I learned through that experience was that there were many folks who lived with HIV and AIDS and also rode their bicycles in that event. AIDS was no longer a death sentence.

There’s a prevailing feeling, especially among our youth, that AIDS is not dangerous. It won’t kill you. It’s a thing of the past. There are drugs to treat it. And that’s the demographic that’s seeing an increased diagnosis of HIV and AIDS.

So, today, I ask you to think about AIDS. Remember that we’re still fighting this disease. And, if you have the opportunity to influence a young person about the risks and prevention, please don’t hesitate to take action.

I’m not a natural athlete.I’m not a genetic freak like many of the riders I know.I didn’t even participate in any sports or
fitness activities for the first 30 years of my life.In the past 15 years, since I started riding
a bicycle, I’ve had to train really hard just to be a mediocre rider.And now, after 3+ months off the bike, it
feels impossible that I’ll even be mediocre again.

I find it impossible to remember that just a few months ago
I could climb mountains and ride my bike all day.I think back to the awesome events I rode in
the past 12 months (Furnace Creek 508, US Paralympic Track Nationals, La Vuelta Puerto Rico, the monthly Strava Gran Fondos, a ride around Lake Tahoe, and
the Death Ride climbs, and can’t see myself ever being able to do that
again.

I often feel hopeless when I’m on the bike.It really isn’t fun.Honestly, it’s pretty miserable, both
mentally and physically.It seems like
the road back to fitness will be impossibly long and difficult.But I love riding my bike.Just not right now.I have to remember the love.And I know that the best way to regain my
fitness is to get out there and ride my limits (which are very low right now)
consistently.I need to log the
hours.I need to embrace the
misery.And I know, day by day, week by
week, it will get better.

I turn 50 next year.My friend Ren decided that we should push our limits and race the HooDoo 500 together to celebrate this milestone.It’s a big, fat, hairy goal.But
it’s 10 months away.Luckily, we’ve
already chosen some milestone events to keep us motivated.So today, I rode for Ren and her lovely wife,
Tiffney, and their two beautiful daughters.They’ve had a heck of a year, with the birth of a child, breast cancer
diagnosis and treatment, and career changes.So we’ll be celebrating them at HooDoo 500, too.

Thanks for getting me out there today, Ren (even if you couldn't make it out with me)!

Wednesday, July 23, 2014

It’s been an interesting summer for me. I ended May with some of the best fitness in my 15 years of cycling. My mileage was solid and I’d been climbing like crazy. On June 10th, I suddenly found myself ill. After extensive testing, I learned I had parvo-virus. When a teammate first mentioned this was a possibility, I laughed, thinking that parvo was a disease that dogs get. Little did I know that a different strain of the same virus is one of the 5 childhood diseases. 80% of us in the United States get parvo as a child and are then immune for life. I guess I’m just part of the lucky 20%.

Parvo-virus is a pretty nasty virus for adults. When a child gets it, they run a fever, get red, rashy cheeks (it’s called slapped face disease) and quickly recover. When an adult gets it, they get the fever (mine was 103.8 for 2 days) and then severe, debilitating pain in their joints. This temporary arthritis usually lasts 6-8 weeks. I’m now at 6 weeks and 4 days (but who’s counting?) and still have pain in my knees and severe muscle fatigue. Of course, as a cycling coach, this isn’t ideal, and the condition has basically kept me off the bike except for work for the past 6 weeks.

Summer is filled with my favorite cycling opportunities, including The Death Ride, a 125-mile ride with 15,000′ of climbing that summits 5 mountain passes in Markleeville, CA. This year marked my 7th Death Ride, but I wasn’t really able to ride. Instead of attempting the full ride, I met my riding partner at mile 70, after she’d already been on the bike for 7 hours. She’d completed the first 4 of 5 passes, and faced a long, head-wind ride along the Carson River valley and then the final climb up Carson Pass. I figured since I’d be fresh, I could pull her in the headwind and then pace her up the final climb. Our plan worked like clockwork, I was there at the time in the ride when her motivation was rock-bottom, and she was able to complete her very first Death Ride with time to spare!

So, now I’m re-setting my goals. I’m learning that moderation is key. When you’re used to riding crazy, long, hilly, epic rides, it’s hard to justify chamoising up for an hour or two on the bike, but that’s what I need right now. I’m still suffering pain and fatigue, and I’ve lost significant fitness, so now I’m re-building fitness and riding for the mental health and social benefits. I’ve got some goal events on the horizon, including the Arthritis Foundation’s 6-day People’s Coast Classic in Oregon in early September and the Canary Challenge with the Velo Girls team later that month. I don’t typically ride charity events, but I thought these would be good events to keep me motivated and on-track during the challenging re-building period.

I’m learning that life isn’t all or nothing. Sometimes, SOMEthing is the best option!

Thursday, March 27, 2014

I'm pretty excited about our 2014 Velo Girls club kit! We've juiced up our colors to design a super high-visibility kit by Pactimo. You can order on-line now through Monday, April 7th and all orders will be shipped directly to you by Pactimo for delivery in early May.

The Summit Pro jersey and Evergreen vest offer reflective piping for additional visibility. And I can't say enough about the chamois in the Ascent bibs. I've ridden these bibs on multiple Death Rides (124 miles with 15,000' of climbing) and on the 3-day 375-mile La Vuelta Puerto Rico and they are hands-down some of the most comfortable women's clothing I've ever worn.

All orders are custom made for YOU so make sure to refer to the sizing charts to order the correct size as there are no returns or exchanges.

Click on over to the Pactimo store and order your 2014 Velo Girls club kit today!

Friday, February 21, 2014

Everybody loves a little contest, right? Well, we need your help in the CityVoter Best of the Bay (aka Bay Area A List) Readers' Poll. Once again, Velo Girls has been nominated as the Best Sports + Social Club category. We've won this contest in the past and are currently sitting in 3rd place, so please, click on over and vote!

Thursday, February 20, 2014

This just in! We've got an awesome design for our 2014 club jersey from Pactimo. New this year, we're offering an on-line store with Pactimo where you can order whatever you'd like and everything will be shipped directly to you.

The online store is open now and will remain open through February 25th. Orders will be delivered at the end of March -- just in time for the Cinderella Classic on April 5th.

At this time, we're offering just three items: the Summit Pro Women's Short Sleeve Jersey, the Ascent Pro Women's Bib Shorts, and the Evergreen Wind Vest (unisex sizing, so order a size smaller than your jersey). If there's interest, we can add items to the store in the future, so if there's something you'd like to order (shorts, arm warmers, long sleeve or sleeveless jerseys), email Lorri@velogirls.com with your suggestion.

Evergreen Unisex Wind Vest

Ascent Pro Women's Bib Shorts

Summit Pro Women's Short Sleeve Jersey

For 2014, we've pumped up our logo colors to create a jersey that's highly visible (yet so much more fashionable than a neon yellow windbreaker). You'll find the purple is the same as past years, but the orange and green are "caffeinated" making them highly visible, especially in low light conditions. And how about those vertical stripes? Super-slimming and attractive on all body types!

In the Pactimo store, you can add on base layers, arm warmers, and knee warmers at a 15% discount so stock up on these must-have pieces for year-round riding.

Wednesday, December 25, 2013

I’ve been lying to everyone and it’s time to make
amends.You see, when asked about
Christmas, I always tell folks I “don’t do” Christmas.And that’s true.I don’t celebrate the holiday in a
traditional way.I don’t have family, so
I don’t feel obligated to participate in any dreaded family get-togethers.I haven’t purchased a single gift nor have I
mailed even one card.There are no
candles in the window nor carols at the spinet.And I’ve lived this way for close to two decades.

But the reality is, I really do love Christmas.Besides the stress that surrounds the
holiday, I have some lovely memories of big family dinners, Christmas Eve
midnight mass, our annual Christmas choir concert featuring “O Holy Night,” and
Christmas morning with all the grandchildren. I used to decorate a tree each year and I
still have a box of ornaments (in storage) that I collected in the first 30
years of my life.I used to send out
hundreds of Christmas cards.I used to
bake dozens of cookies for family, friends, and co-workers.I even used to host a Christmas caroling
party at my home.So, what
happened?How did I become the girl who
didn’t “do Christmas?”

The transition happened gradually, shortly before I moved to
California in 1998.My grandmother, who
had been the anchor of many of our family traditions, passed away.My father picked up the reins and we started
some new traditions without her.And
then my father died.And then I moved to
California.The first winter I lived
here, I travelled home to upstate New York for the holiday.It was just me, my mother, and my sister (who
also used to live in CA).My other
sister had estranged herself from the family, and, as the mother of the only
grandchildren in the family, she deprived us of sharing the experience with
children.So we went from a two-day
celebration filled with tons of family and friends to a depressing week where
my mother didn’t get out of bed, my sister drank 2 bottles of wine each night, and
I started to hate the holiday that I had always loved.Although my mother lived another five years
after this, that was my last Christmas in New York.

The following year, I started riding a bicycle.I hooked up with three other riders (all
training for the California AIDS Ride) and we rode together for 4 days over the
Christmas holiday.We called ourselves
the “Christmas Orphans.”We each had a
different story, but what we shared was the fact that we were alone for the
holidays and that we all rode a bike.On
Christmas morning 1999, we rode a 30-mile route in San Francisco.We continued to be friends and this ride
became a holiday tradition.Over the
years, the other three moved on to other traditions, I continued on, and today
marked the 15th Annual Christmas Orphans’ Tour of San
Francisco.In these 15 years, I’ve only
missed twice:once when we cancelled due
to torrential rain and wind and once when I was recovering from surgery.

One year, there were only 2 of us on the ride (it was
pouring rain).One year, there were
close to 100 riders (thanks to a calendar listing from the San Francisco
Bicycle Coalition.Everyone comes from a
different place, many of them with connections to me, and they share the desire
to participate in a fun, social ride on Christmas morning.And, no matter what size the group, we bring
smiles to the faces of all who see us, dressed in Santa hats, elf costumes, and
riding decorated bikes.

Alyson + Lorri at the Golden Gate Bridge

The Christmas Orphans’ Tour of San Francisco is a unique
ride.It’s not a long ride, totaling
just 29 miles.It’s not a hard ride,
with less than 1,500’ of climbing.It’s
not a fast ride, since we keep the group together (no matter how slow the
slowest rider is) and we stop to enjoy the view, take photos, and maybe even
have a cup of hot chocolate.It’s a
social ride where old friends and new friends get to see the city in a new way.On Christmas morning, when everyone else is
sitting around their Christmas tree, you can see the random art in the city –
the murals and mosaics, the sculpture and the architecture, and, on a clear day
like today, the amazing views of the bay, the bridges, and the ocean.

It’s been fascinating for me to see how our beautiful city
has changed in the past 15 years.The
infrastructure for bicycles has improved dramatically. The ballpark was built and has changed names a
couple of times.Parts of the city have
been developed while other parts have become less desirable.I’ve noticed more folks are out and about
running, bicycling, surfing, and walking (and today’s beautiful weather
definitely contributed to this).And I
still see the homeless, the needy, and the hopeful on street corners and hidden
in the nooks and crannies of the city.

So, my reality is that I DO celebrate Christmas.And I DO give gifts.My gift is bringing together random strangers
and friends to share in this amazing experience.I give folks who might be alone the
opportunity to spend time with others.I
give folks who don’t celebrate Christmas something to do on a day when many
folks are busy with family.I give
myself the opportunity to continue a tradition that has been very meaningful
for me.And the other riders give me the
opportunity to share this with them.

It’s amazing to me that I’ve continued this tradition for 15
years.I don’t think I’ve ever done
anything else in my entire life for 15 years.But then again, I’ve never loved anything or anyone the way I love my
bike.And love is actually what
traditions like Christmas are all about.

Monday, December 9, 2013

I've had breathing issues my entire life. I was born with pneumonia. I was told I was weak and fragile and had bad lungs. I never participated in sports (although I could somehow play the oboe). I had childhood allergies (never defined, but treated with prescription medications) and exercise-induced asthma. And then, as an adult, I smoked cigarettes for nearly a decade. Not the makings of a cyclist, but somehow, I found myself on the bike.

When I got serious about cycling, I visited the pulmonologist, who confirmed that I'm allergic to just about everything in the world, that I have temperature- and exercise-induced asthma, and early signs of COPD. But, I wanted to race my bike, so I endured years of allergy shots (treating environmental allergies but not food allergies), allergy medications to counter the symptoms, and an inhaler to clear my lungs. But never did this doctor recommend that I eliminate allergens from my environment.

A few years ago, I started working with a different allergist, who recommended I remove all allergens from my environment. This included eliminating certain foods, my dog (I couldn't do it), carpet, and covering my bed and pillows in anti-allergen cases. I do the best I can.

The foods were the easiest to eliminate (although this takes very conscious decision-making, especially if eating in a restaurant). My home is as allergen-free as I can make it. I struggle when traveling (motel rooms are filled with allergens like dust, dust mites, and mold) and mountain biking can aggravate my allergies to grasses and trees. But all in all, I've been able to relieve my symptoms by making some lifestyle changes.

Interestingly enough, when I removed my food allergens from my diet, amazing things changed in my health. My immune system seemed to improve, maybe because it wasn't constantly being stressed by my diet. My lungs were stronger (proven through breathing tests). I no longer needed to use an inhaler for cycling, except in very cold temperatures. My weight stabilized. My energy increased as did my sleep quality and my mood. I no longer suffered headaches and a stuffy head. My skin cleared up and the hives that had plagued me for many years disappeared. And my recovery time on the bike improved dramatically.

So, why am I happy to have food allergies?

I learned to cook. My most significant food allergy is wheat. Wheat is in everything, not only obvious foods like bread and pasta, but also hidden in things like salad dressings and sauces. To eliminate wheat, I needed to learn how to prepare foods from scratch.

I learned about great foods I had never tried before. When I first started eating wheat-free, the gluten-free trend wasn't popular and GF foods were not readily available. So rather than substituting GF bread or pasta for regular bread or pasta, I substituted other foods. I discovered corn (tortillas, polenta, chips) and I embraced the humble potato.

I became acutely aware of what I'm putting into my body. I rarely ate pre-packaged foods, but when I did, I learned to read labels and evaluate the ingredients. I also started to pay attention to how I felt after eating certain foods. Did my energy level spike or drop after eating? Did I feel full? How did I feel the next day?

Because I'm also sensitive to oats (and many times oats are contaminated by wheat), I had to find a substitute for my favorite breakfast food -- oatmeal. After some research, I decided to experiment with quinoa. While many consider quinoa a grain, it's actually a seed, very high in micro-nutrients and is a complete protein. Quinoa is high in calcium, magnesium, and iron, and is a valuable source of fiber. It can be cooked in much the same way you would cook rice and can be prepared as a cereal, a pasta, or added to other foods (like salad) to give nutritional value and texture. All hail the super-food quinoa!

Caveat, I like texture foods (and this is no exception). I like crunchy peanut butter; not creamy. I prefer a smoothie to juicing. I like chunky soups. I like Almond Joy (not Mounds) and peanut M&Ms (not plain). I'd rather eat food with a crunch than those that are smooth. And my breakfast is no exception.

I prepare this in the rice cooker but it can also be prepared on the stove. It takes 20-30 minutes to cook so you can set it and shower or pump up your tires or walk your dog.

Saturday, November 30, 2013

Whether you were out fighting the Black Friday crowds or plan to shop small + local for Small Business Saturday, I wanted to share a special discount with all our Savvy Bike clients + fans.The 2014 Savvy Bike calendar has been published and you can register on-line for all of our camps, clinics, and bike fit. And now through Monday, December 2nd, you can save 20% by using promotional code SBS.Here's a preview of what's on tap for the coming year. Holiday shopping couldn't be any easier!

The Tri-Flow Development Racing Program

Introduced in 2006, this award-winning
program is designed to help you bridge the gap from club rider to team racer.
In a six-week series of workshops, clinics, and rides, we'll teach you
everything you need to know to begin road racing and then support you at your
first race. This program is limited to eight riders each session. A solid level
of cycling fitness is required. Program fee includes custom team jersey, USA
Cycling License, race registration fee, twice-weekly team training, and a group
training program. Contact coaching@savvybike.com to schedule an assessment.

Team #1 – Bariani Road Race (Feb 9th– Mar 16th, 2014)

Cinderella Kick-Start Clinic – Jan
18th

Are you planning to ride the Cinderella Classic
on April 5th, 2014? If so, this is the PERFECT clinic for you. We
combine the best skills from our Bike Skills modules, along with important
information about nutrition and bike maintenance, to start you off in the right
direction for a successful event. Then, join us for our progressive
training ride series that begins the following week and you'll be crossing the
finish line in style! Meet other women who will be riding Cinderella and
have a GREAT day of bike-love learning.

Join us for a fun, co-ed training
weekend in Markleeville, CA, home of the Death Ride.This 6th annual co-ed weekend
camp is designed to help prepare participants for the rigors of endurance
riding at high altitude.Based in
Markleeville, CA, this camp is appropriate for Death Ride participants and
others who wish to gain high altitude experience.Daily mileage options range from 25 - 75
miles.Registration fee includes camping
(Friday + Saturday), a Friday skills clinic, SAG on rides, cycling nutrition,
Saturday breakfast, lunch, and dinner, Sunday breakfast, and lots of fun with
cool folks.

This 4-hour co-ed clinic is the
foundation of everything else you’ll learn on the bike.This is the clinic where we teach the old
dogs new tricks and the newbies the fundamentals.You’ll learn about balance and weight distribution
and how that affects your ability to ride your bike safely and confidently.We’ll learn skills like riding with no hands,
emergency stops, and how to look behind you while holding your line, how to
steer, and counter-steer.After just
four hours, we guarantee you’ll be a better bike handler and have much more fun
on the bike. This clinic is a pre-requisite for all other Bike Skills road cycling clinics.

It's time for a little dirty fun!We'll teach you the basics (and
not-so-basics) of balance, weight distribution, and how to use the terrain to
your advantage. Learn to rock, roll, hop, and jump. Master the art of steep
climbs.Learn to descend with confidence
and skill.After just four hours, we
guarantee you’ll be a better bike handler and have much more fun on the bike.

Bike Skills 103 – Fundamental Cyclocross Skills + Tactics – Aug 24th

Have you been wondering what's all the
buzz about cyclocross?It's a fun but
challenging sport that's beginner-friendly and appropriate for the entire family.And best of all, it's happening at a park
near you!In this four-hour clinic,
you'll learn all the skills needed to get started in this incredible sport,
including mounts, dismounts, and how to shoulder and carry your bike.We'll also share information about bikes
& equipment, the local cyclocross racing scene, and how to train for a
successful season.We’ll finish off the
day with a simulated race and de-brief.You'll need a mountain bike or a cyclocross bike for this clinic.

Bike Skills 201 is a continuation of
what you’ve learned in Bike Skills 101.What
goes up must come down, right?In this
4-hour co-ed clinic, we’ll teach you how to climb like a pro – seated climbs,
standing climbs, short climbs, steep climbs, extended climbs.And then, we’ll teach you how to come back
down again, focusing on a fast straight descent, and then a technical
switchbacky descent.Pre-requisite: Bike
Skills 101 or equivalent experience.

Wheelsucking is an art!Whether you’re a racer or a recreational rider,
group riding skills will help you ride longer, faster, and farther.We’ll learn draft theory and basic pacelines,
beginning with partner work and progressing to more complex group riding skills
and introductory racing techniques.Pre-requisite:Bike Skills 101 or
equivalent experience.

Bike Skills 302 – Racing Skills + Tactics – TBA

This six-hour clinic will teach you all
the individual bike-handling and group riding skills you'll need to race your
first (or your 10th) criterium or road race. In addition to skills &
drills, you'll receive expert coaching on race preparation and logistics, and
an introduction to tactics. We'll finish the day with a training race followed
by a de-brief.Pre-requisite:Bike Skills 101 or equivalent experience.

Bike Skills 303 – Advanced Racing Skills + Tactics – TBA

Are you an experienced racer? Are you
ready to step up your game for 2014? In this six-hour clinic we'll focus
on individual bike-handling, group riding, and racing skills. In addition to
skills & drills, you'll receive expert coaching on race preparation and
logistics, as well as tactics (both individual and team). We'll finish
the day with a training race followed by a de-brief. Register with
teammates to enhance your learning! Pre-requisite: Bike Skills 101
or equivalent skills clinic, or a minimum of 10 race starts.

Bike Touring 101 – May 17th
– 18th, Oct 4th – 5th

Have you thought about touring on your
bike but don’t know where to begin?We’ll unravel the mysteries of supported, fully-loaded, and semi-loaded
touring for you.This clinic includes a
two-hour seminar on the topics of equipment, bicycle choice, what to bring, how
to pack, camping, cooking, safety, and choosing your route.Then, we head out for a weekend of semi-loaded
touring with a 50-mile hilly option or a 25-mile rolling option, both ending at
Pigeon Point Lighthouse Hostel in Pescadero, where we’ll have dinner, spend the
evening, soak in the hot tub, and sleep.The next day, we pack up and return to the start.This is a fully-supported event and includes
ride nutrition, dinner (Saturday) and breakfast (Sunday), SAG, and your
accommodations at the hostel.